by Stefani | Jan 25, 2016 | WODs
Skill/Strength/Buy-in: Muscle-up review For those proficient: EMOM 5 1 Strict Muscle-up 3 Muscle-ups 3 Dips WOD: 21-18-15-12-9-6-3 Thrusters 75/55 WBS 20/14 HAPPY WODDING!!
by Stefani | Jan 21, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 82.5% 2 @ 87.5% 3×1 @ 94% WOD: WZA #1 21 Bar-facing Burpees 15 Power Snatches 95/65 15 Thrusters 95/65 21 Bar-facing Burpees HAPPY WODDING!!
by Stefani | Jan 20, 2016 | WODs
Skill/Strength/Buy-in: HSPU Review and practice kipping efficiency –then– {for those who are comfortable with kipping} 3 rounds 8 HSPU {aim for unbroken} 20 slam balls 20/15 WOD: AMRAP 10 30 Double Unders 15 Deadlifts 135/95 HAPPY...
by Stefani | Jan 20, 2016 | WODs
Skill/Strength/Buy-in: Push Jerks Build to a heavy 3 –then– 5×5 @ 80% WOD: WZA #5 6 minutes to complete– 3-2-1 Legless Rope Climbs Squat Cleans 205/145 Dumbbell Squat Snatch 60/40 {each arm} —2 min rest— 6 minutes to complete–...
by Stefani | Jan 19, 2016 | WODs
Skill/Strength/Buy-in: Core 50-40-30-20-10 Tuck jumps Sit-ups WOD: Teams Of 3 100 Box Jumps 100 KBS 55/35 100 Goblet Squats 100 Burpees 1 person works 1 person rest 1 person holds locked out dip position ***switch every time the person breaks the hold*** HAPPY...
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